Serbia’s health guide highlights iron‑rich foods to prevent anemia

A Serbian health article warns that iron deficiency can cause anemia, especially in women with heavy menstrual bleeding. Recommended daily iron intake for non‑pregnant adults ranges from 8 to 18 mg, but actual absorption depends on existing body stores.

The guide lists several iron‑rich foods and their typical contents: shellfish such as mussels, oysters and clams (up to 3 mg per 100 g, heme iron), spinach (2.7 mg per 100 g, non‑heme iron), organ meats like beef liver (≈6.5 mg per 100 g), legumes (e.g., 6.6 mg per cooked cup of lentils), red meat (≈2.7 mg per 100 g), pumpkin seeds (≈2.5 mg per 28 g) and quinoa (≈2.8 mg per cooked cup). Heme iron from animal sources is more readily absorbed, while non‑heme iron benefits from vitamin C‑rich accompaniments such as tomatoes, citrus or leafy greens.

Combining these foods with vitamin C‑rich items can improve iron utilization, helping to reduce fatigue and other anemia symptoms.